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  1. Textured vegetable protein (TVP)

TVP has 52 g protein per 100 g with only 1.2 g fat. Made from defatted soy flour, it retains soy's complete amino acid profile (DIAAS ~0.90). At 327 calories per 100 g dry, it is one of the most cost-effective protein sources by gram.

About this food

How should I track Textured vegetable protein (TVP)?

Textured vegetable protein (TVP) is high in magnesium. Plant-based foods like Textured vegetable protein (TVP) often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.

Macro Breakdown

Macro Split: 61% Protein, 35% Carbs, 4% FatMacro Split100%
Protein61%52.0g
Carbs35%30.0g
Fat4%1.2g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    327kcal—
Macronutrients
  • Protein
    52.0g104%
  • Carbohydrates
    30.0g—
  • Fat
    1.2g—
  • Fiberathlete
    17.5g63%
  • Sugar
    9.0g—
  • Saturated Fat
    0.2g—
Minerals
  • Sodium
    3mg—
  • Calciumathlete
    178mg14%
  • Ironathlete
    9mg51%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

Serving Calculator

Serving Calculator

Textured vegetable protein (TVP) — values for 24g

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Primary macros

Calories
78
kcal
Protein
12.5
g
Carbs
7.2
g
Fat
0.3
g

More nutrients

Fiber
4.2g
Sugar
2.2g
Sat. Fat
0.0g
Sodium
1mg
Calcium
43mg
Iron
2mg
Potassium
480mg
Magnesium
70mg
Zinc
1mg
Vitamin D
0.0mcg
Nutrient highlights
High in MagnesiumHigh in FiberHigh in ProteinHigh in IronHigh in PotassiumHigh in ZincGood Source of Calcium

Frequently Asked Questions

Textured vegetable protein (TVP) is high in magnesium. Plant-based foods like Textured vegetable protein (TVP) often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.

Textured vegetable protein (TVP) contains 52g protein per 100g, which is high in protein. A 24g serving provides 12.5g protein.

Notable nutrients in Textured vegetable protein (TVP) include Magnesium, Fiber and Protein. Per 100g: 52g protein, 30g carbs, and 1.2g fat.

Textured vegetable protein (TVP) contains 327 kcal per 100g, making it more calorie-dense. For weight loss, control portion sizes and fit it within your daily calorie targets.

Textured vegetable protein (TVP) is not ideal for a keto diet. At 12.5g net carbs per 100g, a single serving could easily exceed the daily 20-50g net carb limit.

Textured vegetable protein (TVP) provides 327 kcal, 52g protein, 30g carbs, and 1.2g fat per 100g. Compare with other plant-based protein foods in our database to find the best option for your nutritional goals.

Track this food

24g(Standard)
Foods That Pair Well

Legumes & Pulses

Soy flour, defatted

327 kcal51.5g protein

Grains & Cereals

Brown Rice (cooked)

123 kcal2.7g protein

Supplements

Nutritional yeast

325 kcal50.0g protein

Nuts & Seeds

Peanut flour, defatted

327 kcal52.2g protein

Fish & Seafood

Canned Tuna (in water)

116 kcal26.0g protein

Vegetables

Garlic

149 kcal6.4g protein

Evidence-based. Peer-reviewed. Adapted to you.

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Textured vegetable protein (TVP)
Plant-Based Protein

Textured vegetable protein (TVP)

Macros per 100g

327
Calories
Protein52.0g
Fat1.2g
Carbs30.0g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
100%Peer-Reviewed Sources
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 24, 2026

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Potassium
2000mg43%
  • Magnesiumathlete
    290mg69%
  • Zincathlete
    5mg41%
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    Backed by 1,316 research papers
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